W6D5

W6D5

WEEK 6: Day 5

WORKOUT: Endurance

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WARM UP: Full Body 2

  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Overhead Lunge w/ Calf Stretch - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 5
  • Reverse Shrug to Toe Touch - 5
  • Shoulder Dislocates - 15

 

BUY IN:

  • Run - 800m

 

WORKOUT:
Circuit A -
30min AMRAP
RX Vest Weight: Males - 30lb / Females - 20lb

  • Air Squat - 60
  • Walking Lunge - 60
  • 30/24” Box Step Up - 60
  • Push Up - 60
  • Pull Up - 30
  • KB Front Shoulder Press - 60
  • KB Reverse Grip Bicep Curl - 60
  • KB Overhead Tricep Extension - 60

 

CORE: 10min AMRAP

  • Plank Shoulder Taps - 50
  • Lying Oblique Crunch - 15/side
  • Bicycle Crunch - 40

 

FINISHER: 1 Round

  • Sally Song - Overhead Squat w/ Bumper Plate

 

BUY OUT:

  • Run - 800m

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